Bike :90
X3
5 Mornings
7 Groiners
9 Bar Kips
2 Max Rep Sets @78%
Every :90 for as long as possible*:
3 Deadlift (225/155)
2 Dual DB Box Step Overs
1 Lap Around Box
Rest Day
200 Flutter Kicks for Time
400m Run
X3
10 Pass Thrus
10 DB Press
10 Cal Ski
AMRAP in 12 Min:
15 Burpees
30 Dubs
2 Max Rep Sets @ 78%.
5×3 @ 105%
100 Tire Strikes
EMOM X10:
5 Box Step Ups
5 Burpees
For Time:
50 Med Ball Cleans
10 Ring Muscle Ups
40 Med Ball Cleans
8 Ring Muscle Ups
30 Med Ball Cleans
6 Ring Muscle Ups
20 Med Ball Cleans
4 Ring Muscle Ups
10 Med Ball Cleans
2 Ring Muscle Ups
RX: (20/14)
Then
Ring MUPs Mods:
Bar MU’s
Strict C2B/HR Push-Up Combo
Kipping Pull-Ups/Push-Up Combo
2 Max Rep Sets @ 78%
2 Max Rep Sets @ 78%
EMOM 10 work up gradually to as heavy as possible.
2:00 P-Bar L-Sit Holds
Coaches Choice
AMRAP in 20 Min:
10 Front Rack Lunges (135/95)
1 Legless Rope Climb
10 Alt. C2B/T2B
1 Legless Rope Climb
10 SDHP (135/95)
Group Calisthenics
For Time:
10 C&J (95/65)
9 C&J (115/85)
8 C&J (135/105)
7 C&J (155/115)
6 C&J (175/125)
5 C&J (195/135)
4 C&J (215/145)
3 C&J (235/155)
2 C&J (255/165)
1 C&J (275/185)
2 per leg
30 Inch Worms
